Sunday, June 30, 2013

I love love love kickboxing. Most everyone can do these moves, they get you in great shape, you have fun while doing them and you feel super powerful. What is there not to love about kickboxing? Here is a fun circuit you can do. If you are beginning, start with going through this once and move up to do as many circuits as you can at once!

Wednesday, June 26, 2013

These strengthening exercises are designed for multiple types of back injuries. Each exercise should be performed 5 - 10 times each, increasing by 2 - 3 repetitions per day, with a maximum of 50 each per day.

How to get rid of those pesky love handles!Well there is a mixture of things you should be doing. Here are a some to aid you in looking your best!1. Interval trainingInterval training causes more belly fat loss than slow cardio. when you do Interval training, EPOC occurs in the body after intense exercise which drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves. So for the next two days while you sit at work, watch TV or have that peaceful nap, your blood cells are rushing around that belly or those thighs, grabbing as much of the fat as it can and taking it away to use it as energy, without you having to do much.

I totally looked at this and thought, "oh this is going to hurt" and it did, but it was a good hurt! So if you are looking for a new work out try this one. Make sure you warm up and cool down afterward, oooh and stretch!

Monday, June 24, 2013

It does not take a personal trainer or working out 5 hours a day to get into shape. It just takes dedication, 30 mins a day at least 3 times a week, and cutting back on bad foods (keep a food journal). People think that it takes way more effort than it really does. The truth is, you just have to want it and be willing to commit to a healthy lifestyle. It is a lifestyle change, not a diet!

Mistake #1: You Do Not Log What You Eat

No matter how much you exercise, if you eat like crap, you will not be able to out exercise your diet. You can eat fast food burger that has close to 1,000 calories in just minutes, but it will take you more around an hour and a half to burn that many calories with exercise. So make sure you’re not using exercise as an excuse to eat whatever you want. Follow a smart eating plan, until you can make good choices on your own. Log what you eat in apps like loseit or myfitnesspal. By logging you will see all the calories you add to your body by "sneaking" a snack. Don't sneak, instead choose a better version of food for your snack. Choose carrots over M&M's. You will be amazed at the extra calories you input by sneaking, or how many calories are in your favorite meal. Especially those of you who think all salads are healthy. Add up all those calories in your bacon, dressing filled salad and then see if that salad is as healthy as you think it is.

Mistake #2: You Skip Workouts

Consistency is the key. You cannot work out one week, skip a week then wonder why you are not seeing any results. Everyone can make up an excuse why you can't work out. We live in a busy world and there are tons of other things we could be doing, including laying on the couch. Remember though there are tons of people overcome the excuses and find time to exercise. No one ever says they regretted their workout. Exercise makes you more productive and makes you less likely to strangle a coworker. People who exercise are less stressed and way more happier than those who do not. Find a time where you can work out consistently, for me it is the morning. Focus on reasons to work out instead of reasons not too. You really will not regret that decision!

2. When people diet without lifting, they look saggy and unhealthy, "too skinny" if you will. YOu may drop of the scale but you do not look fit. Lifting protects your muscle. It does a lot for your reflection in the mirror. Just start slow with some hand weights, you will love the tone look your arms get!

3. Lifting burns tons of calories. Weight training burns as many as 71 percent more calories than originally thought. Just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.

Mistake #4: You Don’t Use the Right weights
Ladies, we are the worst at this one. Your goal is to challenge your muscles, not just go through the motions. If you can lift a weight 20 times easily, it’s not going to do your muscles much good. A good way to gauge if a weight is appropriate: Pay attention to the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you've chosen the correct poundage. I usually start heavier than I should and switch down to a lighter one.

Mistake #5: You Don’t Work Your Lower Body
Lower body muscles burn the most calories, because the muscles are larger. To cut inches from your waist, make sure you’re working your leg muscles—like your quads and glutes, as those have more muscle mass than those of your chest and arms,the best approach, of course, is to hit every muscle each workout.

Breakfast is the most important meal of the day and on the weekends I tend to want very bad things. Like yesterday I made homemade egg and cheese mcgriddles, while they were mmmm good, I could have done much better with my choices.

Here are the best 3 high protein - low carb recipes I've come across lately. They are the fat burning versions of the fat storing originals we all sometimes crave. I hope you enjoy them!

In a bowl mix the coconut flour, cinnamon and stevia and then add the almond milk. Beat the egg whites until they're fluffy and fold into the mix. Mix all ingredients until flour clumps are fully resolved. Heat a Teflon pan with a little bit of olive oil or spray olive oil into the pan. Spoon the batter mix into the pan forming little pancakes. Flatten with a spatula and cook until golden brown on both sides.

Combine the ingredients. Spray a rectangular pan with olive oil spray and then lay out the dough out in a rectangular pan in one long rectangle. Pre-heat the oven to 350 degrees. Bake the dough for 15 minutes or until golden brown.

Mix the egg whites and oats in a food processor until they form a paste. Then add the almond milk, pumpkin puree and pumpkin spice, and cinnamon and mix again. Pour the mixture into a heated Teflon pan and cook until golden brown on each side. Add toppings to your liking - pecans, walnuts, banana, greek yogurt...

Friday, June 21, 2013

If you do not have a calorie counting app like loseit or myfitnesspal, get one, if not look below, these are averaged calories burned and differ depending on your heart rate and body type, but this will give you a good estimate to go by for calories burned per hour

The average female needs no more than 1,700-1,900 calories a day and the average male needs no more than 2,500 calories per day for the average man. Now if you are an athlete (girl or boy) you need to up that a bit. Remember it is all about your net of the day, so if you work out and burn calories and are just maintaining, then you can eat a little more. It is all about being aware of what you are putting in your body and burning! As you can see below everything counts. So get out there and move your body, but make sure you are also counting the calories you put into your body!

About Me

Me? I am a free spirit. I love to laugh. I love to motivate others.
I try to takes life's waves head on. I know some will knock me down, but I also know I can always swim back to the surface. I am stronger than I realize. I try not to take things personally and laugh a lot. I believe in karma, love and just basically think we should all try to get along. All in all I just like to meet cool people and chill. Feel free to send me a message; for it will make your day better because you met a person like me; and it will make my day better because it will raise my confidence level.
If you want to improve your fitness find me on
Facebook at:https://www.facebook.com/pages/Fitness-with-Jamie/370491346399181
or go to one of my beachbody pages
http://myshakeology.com/jlgray22
http://beachbodycoach.com/jlgray22
http://myultimatereset.com/jlgray22